Bikram Yoga Advanced class of 84

Advanced asanas

1. Virabhadrasana - Salute to gods and goddesses (8 count series) x 2
2. Surya namaskar - Salute to the sun (8 count series)

Half moon series

Pars ardha chandrasana -  Lateral half moon pose 

Ardha chandrasana -  Half moon pose (backward bending)

Pada hastasana - Hands to feet (head to knees)

Trikonasana - Triangle pose 

Dandayamana bibhaktapada  janushirasana - Standing separate legs head to knee pose (Finish with no hands)

Utkatasana -  Awkward pose (3 parts)

Garudasana - Eagle Pose

Dandayamana janushirasana - Standing head to knee pose

1. Finish with release foot, arm straight ahead
2. Move arms back and place hands on back in hands prayer

Dandayamana dhanurasana - Standing bow pulling pose

Tuladandasana - Balancing stick pose

Bibhakta hasta tuladandasana - Separate hands balancing stick pose

Dandayamana bibhakatapada paschimotthanasana - Standing separate leg stretching pose

1. Grab heels
2. Hands in prayer
3. Slide to the floor (side splits)

Guillotine warm up

Guillotine pose

Tadasana (Vriksasana) - Tree pose 

Padangustasana - Toe stand 

Bamanasana - Short man pose  “beach pose” warm up if necessary)

Angustasana - Finger stand pose

Kagasana - Crow pose

Bakasana - Crane pose

Pranasana- Life pose 

Lotus series

First, warm up with Astravakrasana (rock the baby) plus 3 x 20 leg circles

Sukhasana - Easy Pose

Samasana - Plain pose (two toes showing left over, right under)

Siddhasana - Success in meditation pose (heel to heel)

Bhadrasana - Gentle pose

1. Head down forehead to feet (compression)
2. Hands to knees (spine straight)

Swastikasana - Good luck pose (right/left)

Adrha padmasana - Half lotus (right leg over first)

Padmasana - Lotus (right)

Utthita padmasana - Lifting lotus (lotus finger stand)

Baddha padmasana - Bound lotus

Tulangalasana - Lotus in L

Garbhasana - Pregnancy (fetal) pose

Matsyasana - fish pose

Makarasana - Spider pose (reverse prayer hands)

Parbatasana - Mountain pose

Kukkutasana - Cock pose

Shavasana - Dead body pose

Pavanamuktasana - Gas (wind) removing pose

Cobra series

Bhujangasana - Cobra pose

Salabasana - Locust pose

Poorna salabasana - Full locust pose

Dhanurasana - Bow pose

Fixed firm series

Supta vajrasana - Fixed firm pose

Ardha-kurmasana - Half tortoise pose

Ustrasana - Camel pose

Sasangasana - Rabbit pose

Shavasana - Dead body pose

Janushirasana - Head to knee pose 

Paschimotthanasana - Stretching pose

Bibhakta pada paschimotthanasana - Separate leg stretching (straddle)

Mandukasana - Frog pose

Utthita paschimotthanasana - Upward stretching pose

Poorna bibhaktapada janushirasana - Full separate leg head to knee (splits)

Eka pada rajakapotasana -  Pigeon (left knee bent first/then right)

Dandayamana poorna janushirasana - Full standing head to knee pose (standing splits, stand on left first)

Poorna dandayamana dhanurasana - Full standing bow 

Savasana - Corpse pose 

Double sided series

Akarna dhanurasana - Bow pulling pose (archer pose right leg across first)

Chatushkonasana - Four angle pose (left knee bent across first)

Gomukhasana - Cow face pose

Ardha matsyendrasana - Spine twist pose (regular right/left - FULL right/left)

Savasana - Corpse posture

Bow leg series (leg breaking)

Eka pada gokhilasana - Bow leg pose (right/left)

Deepada gokhilasana - Both legs bow leg pose

Gokhilanana mayurasana - Bow leg pose in peacock pose

Gokhilasana parbatasana - Bow leg in mountain pose

Tortoise series (leg warm up right/left)

Eka pada shirasana - One leg overhead pose (right left)

Deepada shirasana - Two legs over the head pose

Utthita kurmasana - Upward tortoise pose (two kinds)

Kurmasana - Tortoise pose

Yoga nidrasana - Yogi in sleep pose

Ohm pose (right/left)

Goodbye pose (right/left)

Savasana - Corpse posture

Plough Series

Uthanapadasana - Leg raises (right/left/both) Halasana warm up (legs over head 5x) 

Savasana - Corpse pose

Halasana - Plough pose

Karnapitasana - Knees to ears pose

Sarvangasana - Shoulder stand pose

Urdha Sarvangasana - Lotus shoulder stand pose

Baddha Sarvangasana - Folding (lotus) in shoulder stand (showface)

Savasana - Corpse pose

Full Series

Poorna  bhujangasana - Full cobra pose

Poorna dhanurasana - Full bow pose

Poorna ustrasana - Full camel pose

Setu bandha - Bridge pose

Chakrasana - Wheel pose (any and all-wheel variations from standing/one legged/etc)

Savasana - Corpse pose

Peacock Series

Mayurasana - Peacock pose

Baddha mayurasana - Folding (lotus peacock) pose

Eka pada mayurasana - One leg peacock pose

Kahasta mayurasana - One arm peacock pose

Shavasana - Corpse posture

Headstand series

Ardha sirsasana - Half headstand pose

Sirsasana -  Headstand pose

Urdha sirsasana - Upward headstand (with lotus) pose

Baddha sirsasana - Folding headstand (with lotus) pose

Tiger series

Bagghrasana - Tiger pose (arm balancing)

Bagghrasana vrschikasana - Scorpion in tiger pose

Baggharasana brischikasana - Folding handstand (with lotus) pose

Likarasana - “lika” pose

Handstand series

Hastasana - Handstand pose

Hastasana - Upward handstand (with lotus) pose

Urdhva hastasana or Kukkutasana - Folding handstand (with lotus) pose

Eka hasta hastasana - one hand handstand

Vrschika hastasana - Scorpion handstand pose

Brikkhasana - Palm tree pose (one arm handstand)

Simhasana - Lion pose

Abdominal control - Nauli kriya

Kapalabati - Blowing (x300)

Savasana - Dead body pose

Advanced class finished

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